danfDan F.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

2. "Margaret Yang" 10-9-8-7-6-5-4-3-2-1 reps for time of Bench press Calorie row x 3 Double-unders x 5

Level III: bench press @ bodyweight/65% bodyweight Level II: bench press @ 75/50% body weight, double-unders or 10...1 double-under attempts Level I: 10-8-6-4-2 bench press and x 3 cal row.

Work in teams if necessary, chasing each other through the rounds.

3. April mobilizations.

Have fun!